Workout of the Week - 2

Here is a workout for this week. Mike asked me to write a motivational intro again (even though he's still mad about the last one). Here goes.

"Mike here. This is my workout for you for this week. If you aren't sure what the exercises are, you can Google them or leave your questions in the comments section and I will explain the exercise. If I hear any complaining or if you rest more than the allotted time, we will start over from the beginning. Let's get moving!"

Perform one set of an exercise, stretch your muscles, then move immediately to the next exercise. Complete one set of each exercise in the circuit before resting 1-2 minutes. Repeat the circuit 2 times  before moving on to the next circuit.

Circuit 1
repeat 2 times

20 reps squats
20 reps leg press
20 reps dumbbell lunges
20-Stiff-Legged Deadlift on BOSU ball

(squeeze glutes hard at top of each rep)

40 reps calf raises

Cardio: 5 minutes of alternating jumping jacks for 30 seconds and Burpee for 30 seconds
30 seconds recovery.

Circuit 2
repeat 2 times

20 reps lying leg curls
25 reps glute pulses (each leg)
30 reps curtsy lunges 
20 reps dumbbell hummer curls
30 reps reverse ab crunches

Cardio: 4 minutes of alternating Bench Rebound for 30 seconds and lying leg raises for 30 seconds